4/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

warmup Squat Clean tech work (No Measure)

WARMUP

Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (5×3 (80-90%). Superset with kneeling press)

half kneeling single arm dumbbell press (5×5 per arm)

https://www.youtube.com/watch?v=7oeFpnRCJkY

Metcon (Time)

8 minute cap

200m run

500m row

25 thrusters (95/65) / Rx+ (135/95)

250m ski

Metcon (No Measure)

Cash Out: 3 rds

60s plank,

15 wall ball,

OR hypertrophy 3 sets of

15 banded tricep push downs in a super set with

15 loaded glute bridges (DB or D-ball)

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4/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 sets of

100m run

10 behind neck snatch grip press

10 empty bar OHS

Then snatch balance tech work

Snatch Balance (Spend 10 min working on snatch balances (light))

Metcon (Time)

21-18-15-12-9-6

Pull-up / Rx+ C2B

Abmat Sit-Up

**8 bodyweight lunges (4L/4R)

4/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m jog

then 3 rounds of

2 crab bridges,

5 scap pull-ups or strict pull-ups,

10 goblet squats,

10 Russian kettlebell swings (light)

Rope Climb (8 min work rope climb progressions below)

lay downs, rope assisted pull ups, switching feet, legless

Metcon (AMRAP – Rounds and Reps)

compare to Nov 7th, 2017

15 minute AMRAP

10 American Kettlebell Swings (53/35) / Rx+ (70/53)

10 Box Jumps, (24″/20″) / Rx+ (30″/24″)

10 Ring Dips (scale: fixed bar dips or push-ups) / Rx+ (MU into 10 Ring Dips)

Coach Led Group Stretch (No Measure)

stretch after class

4/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Front Squat (5×3)

superset with weighted strict pullups

Weighted Pull-ups (5×3)

strict or work progressions

Metcon (Time)

5 rounds

12 goblet squats (53/35) / Rx+ (70/53)

12 burpees

2 rope climbs / Rx+ legless

4/9/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

warmup Squat Clean tech work (No Measure)

WARMUP

Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (6×2 (80-90%). Superset with kneeling press)

half kneeling single arm dumbbell press (5×6 per arm)

https://www.youtube.com/watch?v=7oeFpnRCJkY

Metcon (AMRAP – Reps)

7 minute AMRep (as many reps as possible)

1-2-3-4…

Chin-up

30 double unders

Metcon (No Measure)

3 sets

12 single arm db floor press (challenging weight)

12 strict toes to bar / knee raise

4/7/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Metcon (Time)

With a partner, split the work up any way you desire, one person working at a time (except on the last movement).

100 KB Sumo deadlift (70/53)

80 wall ball shots

400m med ball run –both people run, trade sandbag as you go- (20/14)

40 single arm dumbbell overhead squats (50/35s) / Plate OH Lunges

40 shoulder press (95/65) / double DB shoulder press (50s/35s)

20 bar or ring muscle ups (3 pull ups + 3 ring dips = 1 muscle up – Still ‘RX’!) / 80 ring rows

40 plate burpees –BOTH AT THE SAME TIME- (45/25)

4/6/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

warmup Squat Clean tech work (No Measure)

WARMUP

Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (7×1 (80-90%). Superset with kneeling press)

half kneeling single arm dumbbell press (7×3 (per arm))

https://www.youtube.com/watch?v=7oeFpnRCJkY

Metcon (Time)

3 rounds (21 min cap)

500m Row

21 Burpees

400m run